Healthy Chicken Vegetable Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Directions
12 oz cooked chicken breasts, diced2 T all purpose flour2 T butter, unsalted10 oz skim milk1 pinch white pepper1 t Italian seasoning1 T parmesan cheese, grated7 oz penne pasta, whole wheat2 yellow or orange bell peppers, chopped1 zucchini, chopped2 heads, approx. 12 ounces broccoli, chopped1/3 c monterey jack cheesenonstick cooking spray
Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.
Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray.
In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.
Bake for 20 minutes; remove foil and continue to bake until cheese is melted.
Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray.
In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.
Bake for 20 minutes; remove foil and continue to bake until cheese is melted.
Nutritional Info Amount Per Serving
- Calories: 320.6
- Total Fat: 8.9 g
- Cholesterol: 51.8 mg
- Sodium: 175.3 mg
- Total Carbs: 36.1 g
- Dietary Fiber: 8.8 g
- Protein: 27.9 g
Member Reviews
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MUCKITY_MUCK
This is really delicious - even my picky husband ate it up (and he never likes healthy dishes). Based on the previous reviews, I added 1/2 onion, ~8 mushrooms and ~5 cloves garlic; cooked vegetables while everything else finished. *Try serving with salsa to give kick, instead of making more sauce* - 12/17/09
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NICOSJOY
This is easy and fun! My family is dairy free, gluten free, mostly sugar free. I improvised using almond milk and a combination of almond/soy cheese, I used Earth Balance margarine as well and brown rice pasta. I added extra seasonings! My family is taking it for leftovers for lunch. - 11/11/09
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COCONUTPRINCESS
I agree! Servings are HUGE and I feel completely satisfied after eating it. Not enough sauce and cheese, BUT if there was more that would effect the calories so it makes sense that its mostly veg and not very much sauce and cheese. My oven is pretty hot so the veggies were done for me. - 2/23/10
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DODGEEWE
I loved this recipe! I usually don't like italian seasoning but I trusted that it would taste good and it did! I used bird's eye frozen broccoli and cheese. I just used the cheese chunks and melted it in the sauce instead of the monterey jack. Makes a great comfort food too. My new favorite! - 10/12/09